2014 sub 26 8k

letsdoit, i'm running a turkey trot in sacramento, not the silicon valley one.

9.4 miles on monday, pretty tough just to run 7:15s

13.4 miles today MLR, because i skipped a LR last week. 7:15s

plan for next couple weeks:

8-10 miles wednesday

6 miles thursday

intervals friday, (0.68mi dirt loop, maybe 5:00/mi)

10 saturday

15 sunday

(72ish for week)

9 monday

9 tuesday w/ strides

5 wednesday

5k race thursday

Reed, you might run 5 k 5/10 sec faster if you go easier on mon. , tues., wed before race. Like 5, 5w/strides, 5 or even 3 on wed.

for what it's worth wrote:

Reed, you might run 5 k 5/10 sec faster if you go easier on mon. , tues., wed before race. Like 5, 5w/strides, 5 or even 3 on wed.

that's never seemed to work for me before. i've checked my logs for my best races and they're usually without any serious taper for easy runs.

i'll just run whatever i feel like for the next few days.

M 9.4 easy, tired. (ran 10k race sunday)

T 13.4 first MLR in forever-ish

W 6.8 easy

Th 10 easy

F 10.1 w/ track ladder

Sa 8.8 easy, tired

Su 12.2 tired

total 70.6, 7:07/mi avg

fri: 400-800-1200-1200-800-400-4x200

rest: 90sec after 400s, 2min after 800s, 3min after 1200s, 5min before 200s

just ran 5:00 pace for everything, then decided to add the 200s for some turnover. 31,32,31,30 on those. did this workout in road flats. ran just 5k goal pace to practice getting into that rhythm. seems like my body wanted to hit 76s so i may adjust goal pace to 5:05/mi, which happens to be my PR pace.

sunday: too much dancing sat. night, not enough sleep. bailed on doing 15 but did the 12 harder than normal, effort was 6:20s on the 2nd half.

ended my season today with a turkey trot in 15:43. felt really smooth/easy like pretty much all of my PR races. 5:00-5:13-5:02-0:28. decent splits but i could've pushed harder in mile 2, but it wouldve meant ditching the pack i was in and chasing down the lead pack. i got 6th overall out of ~15-20,000 runners. big race obviously, nearly didnt make the start on time. had to hop a fence and cut my hands open in the process, didnt notice til after the race due to the adrenaline.

splits 5:00-10:13-15:15-28

happy to still be in shape this late into season

summary of my season:

8/30 8k XC. 27:52, poor shoe choice. (6/10 bad race)

9/12 4mi XC. ran smarter, 22:32, (8/10)

9/28 10k roads. 33:29. ran alone, flat (8/10)

10/18 8k xc 25:48. good race, flat (9/10)

10/25 8k xc 27:20. ran aggressively, paid for it (8/10)

11/11 3200m time trial, 9:46. ran like a sissy (7/10)

11/16 10k xc 34:03 pretty solid (8/10)

11/27 5k roads. 15:43 felt easy (8/10)

so most of my races went pretty well, but none were perfect 10/10.

Nice way to end long season! My kid ended up doing one 8 k 25:5? and turkey trot 5 k 15:3?

Awesome 5k reed, great time to close off the season in late November. I don't think I could muster a 15:40 at this point since I took a break after my 10k and am taking it easy for now. Hopefully I didn't lose too much fitness I'll probably get the faster efforts in a couple weeks and find a race in early January to see where I am at. I skipped the local turkey trot I was planning to do because no faster guys were doing it and I didn't want to race myself against the windy weather.

do we wanna forma new thread for track? or just keep going with this one?

i'm guessing that we all have pretty different goals for track. i'll be racing 3000m SC and 5000. maybe a 10k if i get in shape to run 32:00ish

for the next few weeks i'll just be building back up to 80 mpw, hoping to hit 90 for all of january/february

Didn't post last week - no workouts or races

11/17-11/23

M 12.9

T 8 AM,4.5 PM

W 16 long

R 5.8, knee started to hurt quite a bit, stretched a lot afterwards

F 14, knee felt completely normal

S 10

S rest

71 total

Good distance week, legs felt good and rested, especially at the end.

11/24-11/30

M 8X1k between 3:08 and 3:13, 3:00 recovery jog, 12 total

T 8.15 AM,3.4 PM

W 16 long

R 4 with the family

F 10.2 easy

S Botched workout of 2X4mile tempo, got through the first one well (5:36 pace), but my hip/groin was killing me so I did not do the second one.

S rest, still had some pain in my hip/groin

59 total

8X1k was good, very controlled, no turkey trot b/c my family didn't really want to. I don't really know what is going on with my hip/groin, it was tight while I warmed up and got tighter throughout the tempo so I decided to cut it off.

My club's intrasquad mile was cancelled because the women's team changed the day without telling the club.

I may do a couple more road races but nothing major until indoors.

anyone interested in a track thread for runners of our calibre? maybe sub-15:30, sub-9:00 3k, or sub-32:00 10k? kind of hard to pick one for a title

maybe "2015 sub-26 8k equivilant for track" jk

anyway, since november heres some of my training:

december: 301mi. no real workouts, just a lot of moderately easy runs.

hit 3450 miles in 2014

last 4 weeks:

12/29-1/4: 81 miles with 17mi long run with Kim Conley, 6:26/mi

1/5-1/11: 81 miles with 6mi tempo 5:33/mi and 16x300m hills, 17mi LR

1/12-1/18: 81 miles with 4x1600 in 5:15ish and 16x300m hills again. 17 LR

long run has been way better than in years past, workouts a little faster. pretty happy with my tempos so far (did one today too). the 4x1600 was just an easy workout, wouldve done 5-6 but didnt have time

I am definitely interested in a thread of that calibre.

I think "Sub-26 8k thread - where are they now?"

or "Sub-26ers on the track"

I sustained a minor injury right after thanksgiving and was not running for 2.5 weeks but have gradually gotten back into it.

My last couple weeks have looked like this

12/1 - 12/7 Just swimming and aqua jogging

12/8 - 12/14 aqua jogging and biking - though I had to run out of necessity I was in the wrong room for my final; I think that it was a sub 3-minute K in full pants and sweatshirt

12/15 - 12/21 Mostly biking, started running at the end of the week

12/22 - 12/28 28.9 easy miles and biking

12/29 - 1/4 35.6 easy miles

1/5 - 1/11 38.9 miles, threw in some strides and did 1/2 workout with my training partner

1/12 - 1/18 31.8 total, one day of long 200 meter strides

I'll be running between 40 and 50 for these next couple

The aqua jogging has definitely helped my form - I no longer heel strike or overstride, but there is always room for improvement.

My goals are: sub 4:05 1500, sub-8:45 3K, near 15-flat 5k and to get good at the steeplechase.

I'll have my first race in about 4 weeks and I'll most likely be running an indoor 3k.

I had longer lasting injuries these past two winters. It's weird to think that even though I'm not running as much as I would like it is more than in past years.

Good luck to all and hope to see everyone return.

I have no idea what kind of shape I'm in right now but I'll be in decent shape come my first meet.

we could also go with:

"sub-26 8k - is he update?"

cubism, can you remind me of your track PRs? not sure how your goals correlate to your past seasons but it seems like you must've been better at track than xc

Last week I hit 83.5 miles

Tuesday: 6 mi tempo 32:57, fastest ever. Followed by 8x200 over two hurdles at steeple height which was easy. Ran 38s or about goal pace. Next time I'll do either 200s with three hurdles or 300s with four hurdles

Friday: 17x400 with 200 jogs in 60sec

Ran 75s evenly with a few in 70 to mix it up. Goal was just to hit 75s evenly. Range was 74.6-75.8 so I nailed the pacing

Sunday: 17.4 mile long run with lots of hills

last 6 weeks: 77,81,81,81,83,81

decent week for me...lots of hills

M 8 easy

T 12 w/ 9mi hilly "tempo" plus 5x200m with 3x hurdles in 37s

W 4/8 double

Th 3/7 double

F 4/10 double w/ 12x 300m hill repeats hard

Sa 17.7 uphill trail run, 4000ft climbing. slow/easy

Su 3/4 double plus 3hrs of trail maintenance

total 81.1

lots of short doubles this week, which means lots of slow jogging

saturdays long run was epic, point-to-point. my knee hurt on a rocky section but got better

week was looking good until today, but 81 miles is still good.

hit 371 miles in january, a new monthly PR by 19mi. i've hit 350 and 352 before, both in september the last 2 years. previous januarys were 303 and 296 so this was a big improvement.

i have a 3k steeple this friday, that i'm unprepared for. i've done 2 steeple "workouts": 8x200 over 2 hurdles in 38s, and 5x200 over 3 hurdles in 37s. my workout on tuesday is a ladder on the track but i probably wont hurdle at all. goal for the 3k is to have fun and run faster than 10:15ish, although i'll be trying to break 10

THGF, nice job at Wake in the 1500!

Good to see a young man put his nose to the grindstone and produce results. You should be proud of your achievement.

Thanks. Since I'm bored tonight here's an update on my training/racing

I ended the xc season with the 26:47 pr which was disappointing because I had hoped to run in the high 25s/low 26s. We didn't run a lot of easy courses, but having said that, I still feel I should have been able to run at minimum under 26:20. I took 2 1/2 weeks off after xc and then rolled my ankle the first week back training. After battling with my ankle for a few weeks of on and off running, I finally resumed proper training on December 1st.

Built up to a consistent 60mpw and got in some nice tempos (for me haha) and worked down to a 4 mile tempo on the track in 21:34 by mid january. Got back to school and then raced twice during the indoor season (we don't do an official indoor season). Ran 4:23.06 at Indiana in mid feb, and then came back the following week at OSU and ran 4:27. Took the mile out in 2:08 at OSU as no one was going out fast and died after the 1k, plus had a guy fall in front of me etc.

Kept training and then opened up at Wake Forest in the 1500. Was very disappointed and frustrated with my heat placement and was told by my coach to sit for at least the first 600. So I said F time and just tried to win the race. Went 65,66mid, 64high and then blew open the race with 300 to go and ran a 60.4 last lap to win the 3rd fastest heat in 4:01.1.

Came back the next day in the slow heat of the 3k, stayed with the leader for 2200 and ran an 8:57.4.

The following week was spring break. Went home for break and ran at the Vanderbilt black and gold invitational. Got into the fast heat which was loaded. had a stellar tuneup workout the week of the meet (800 in 2:02.7, 4:00 jog, 4x400 @60,59,59,63…..with lap jog, then standing recovery until 4:00 was up). But it wasn't meant to be. Weather was 39 w/15mpw for the meet. Heat went out in 62 and I was right behind the leaders. Stayed in that position but we jogged the next two laps at roughly 67-68 pace before the kick started at the bell, which we hit right around 3flat. finished 7th with a time of 4:03.2 and didn't lose to anyone with a pr of slower than 3:57 (plus beat a bunch of guys that were 3:51-3:53 guys).

Following weekend, ran at our home invite and just ran shitty/didn't prepare properly for the race. Went out too fast (60-2:04) and hit 2:54high at the bell but obviously didn't have it and ran 4:06 dying hard. Weather was pretty bad too (windy). Ran the 4x400 later in the fast heat, but we were so far behind that it was basically solo and split a 53.1.

Last weekend I ran the 800. Unfortunately the meet required tfrrs times, and since I hadn't run the 800 yet, I was put in the slow/not timed section and ran solo. Went 26high, 55high, 1:25low/mid and then died and ran 1:58.5, comfortably winning my section.

VERY frustrated with the season. I believe I'm in 1:55/3:55-3:56 shape and it just hasn't come together. Weather, combined with bad heats or tactical races have kept me from pr'ing.

Racing another 1500 this weekend but I'm in a slow heat, so who knows if the pace will be hot enough to pr, or if I'll just end up sitting and kicking and winning another meaningless heat (or not winning and being extremely disappointed). If you had told me I wouldn't have pr'd in an 800 or 1500 by now before the season started, I would have laughed at you.

2014 -> 2015

800 1:58.37 1:58.51

1500 4:00.25 4:01.13

mile(I) 4:26.57 4:23.06

3000 (NR) 8:57.40

5k(xc) 15:40.8 (NR)

8k(xc) 26:47 (NR)

Also for anyone who is interested, you can check out my tfrrs profile or I also have a log on running2win which has all my training since december 1st of last year.

Hey I guess I'll give an update as well. Last time I posted was before my debut steeple. I'll just list my races I guess, training is basic stuff, same as I regularly do. Averaging about 70-75 mpw so far in 2015.

Feb:

10:11 steeple debut, pretty easy.

15:55, paced buddy through 3200 in 10:14 then just tried to break 16. Ran alone for 2nd place in a garbage meet

March:

15:31 5k, split 4:59,5:02,4:56,32. Last 1600 in 4:50.x. Good race, felt great the whole time. Closed in 66high.

10:17 steeple, just tempoed it because my goal race was just 6 days later.

April:

15:28 5k, felt not as good as last time but ran better splits. 4:58,4:58,5:00,32. Closed in 66 again. Beat my goal of sub 15:30.

Next race:

1500 on Saturday, goal is 4:13ish but I have no idea.

Goal race: 5k at Oxy Invite on May 10th

I'll also give an update:

After cross country season I had a small injury but got that cleared up pretty quick. My last post on here was in January, as I was coming back into the swing of things.

I had an indoor 3k in mid February, I ran a PR of 9:06 and was horribly sick that week but had some great workouts in the weeks leading up to it. I was very happy with that PR.

After that I had some good training and stayed around 55 miles per week. I had a 1500 meter race in march that I ran in 4:23, which was really frustrating, as I was hoping to run at least 4:10.

The next couple weeks were okay, I had some good sessions and some bad.

I got really sick two weeks ago, the sickest I have ever been, we are talking no running at all, ever since then I have been a little off.

This week I ran fell sick again, but not nearly as bad as two weeks ago, it could have been a continuation of that. I was going to run a 5k but my club messed something up so no one can go. Though it may be for the better that I am not running this weekend.

Right now I am taking it easy, hoping to recover.

Reed - great to see you improving so much in the 5k.

Try Hard - You may not be where you want to be right now but just keep going for it in races like you have been.

dude you gotta stay healthy!

i forgot to mention that i also got sick for 3 weeks back in march, leading up to the 15:31. 3 weeks out from that race i got a cold, then 2 weeks out (a few days before the 15:55) i turned my ankle pretty bad practicing waterjumps into a sand pit. it swelled up and remained slightly swollen for a week or two but i ran through it. no pain, but took one day off for good measure.

and despite the 3 week cold, i set that 15:31 5k PR. sometimes illness is a taper in disguise.

Good updates! Keep working hard guys.

My update is that my son's redshirting outdoor (he's a D1 walk on, too). He was sick, too, right as XC heated up in Oct. He may run one 5000m unattached this year. He's hoping for a 14:3X. He's never run a 5000m, so while he's fit enough to run that (his training has been ridiculous), I think he'd be doing well to break 15:00. We'll see.

THGF, looking forward to seeing you break 4:00 this season. Given your splits, I think it's inevitable.